For the past year Dan Lloyd has been living firmly in Couchlandria. The former Cervelo Test Team rider and GCN presenter has been logging more kilograms than kilometers, pounding more pilsners than pedals. Dan woke up New Year's Day with a killer hangover and more than a few regrets. He knew he had to make a change. That's when we stepped in.

To get Dan from zero to hero we called in the big guns: Sir Neal Henderson, coach to athletes like Rohan Dennis and Kasia Niewiadoma and evil genius behind our workouts and training plans. But Neal had a tall order. Dan can only fit in five hours a week of training: four on the bike and one hour off, and only on Tuesday, Wednesday, Friday and Saturday. How much fitness can someone gain in 10 short weeks of minimal volume and a little cross-training? It's time to find out.

Misery loves company. Start the new year out right by joining Dan on his 10-week journey to move out of the soft, plushy country of Couchlandria and get back on the path to Honour, Glory, and Victory. Here's how it works:

1. If you haven't already, go to https://thesufferfest.com, download The Sufferfest app for iOS, macOS or Windows and create your account.
2. Follow the 10-week plan along with Dan.
3.Use the hashtag #DoThePlanWithDan to share your progress on social media and let us know how you're getting on.
4. Follow The Sufferfest on social media and stay tuned for weekly videos with coaches Neal Henderson and Mac Cassin where we take a look at the science behind the Suffering and discuss strategies to nail your workouts and stay on track.